How to Modify a Burpee

by Shane Barnard, JD
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How to Modify a Burpee

What is it about the burpee that makes us crazy? We love to hate them. We groan and roll our eyes when an instructor or trainer asks us to do them. A burpee is a big total-body movement that includes a squat and may incorporate a plank, push-up and jump. This video shows you some ways to deconstruct and modify a burpee to make it a little more user-friendly, safe and enjoyable.

Before you start any workout or exercises, make sure you warm up your body with dynamic stretches and rehearsal moves.

How to Modify a Burpee:

1. Hands on platform (hands elevated)
2. Step back one foot at a time (elevated and on floor)
3. No push-up
4. No jump

About the Author

Shane Barnard, JD

Shane is NASM, ACE, AFAA and USATF certified and the creator and founder of the Urbankick format and instructor certifications, co-founder of Urbanplay, a non-profit health and fitness education program for youth, and a business partner at Studio360. With over 20 years of fitness experience, she is a nationally recognized presenter and currently teaches at Crunch, Fitness SF, and the University of California at Berkeley, where she is a health coach. Shane is a CEC provider for ACE and AFFA and an honored ambassador for lululemon. You can work out with Shane and Urbankick anytime, anywhere at


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